Fat Loss Week 1: Protocol & Nutrition

by Dr. David Minkoff January 08, 2023 6 min read

Fat Loss Week 1: Protocol & Nutrition

Your Week One Protocol

Only Whole Foods: On this protocol we’ll only be consuming whole foods — no packaged, processed foods or processed sugars, not because of how many calories they have, but because of what they do to our hormones, making it harder to lose fat and keep it off.

There will be no protein bars, protein powders, or collagen powders. These will only get in our way on this protocol.

We need real foods and they need to be organic. We need real fruits, real vegetables and real meats — organic and grass-fed.

You will also be consuming more protein than you are used to and most likely will not be up to that at the very beginning. This is because the amounts of processed sugar and foods, and lack of enough protein that most people have had for decades, have lowered most people’s ability to fully digest proteins.

Digestive Enzymes: For this you will be taking digestive enzymes. These ensure the proteins and fats you consume are fully broken down so they can be used, which you will need to get through this successfully.

Omega 3: We will also need you taking Omega 3 fatty acids. I cover more on why these are necessary later on, but they are the one fat source that contributes to fat loss and counters another fat source. Note this is not Omega 3-6-9, but only Omega 3.

Cruciferous Vegetables: These have many functions, but one of them is to remove excess estrogen from the body (a fat creating hormone). In fact, their benefit is so much that you will not be counting calories from any cruciferous vegetables or leafy greens in your macros.

Your meals should include at least one salad and/or serving of cruciferous vegetables per day. And for this, any dressing should be a vinaigrette — the olive oil is going to help you.

Transition Period: There is a transition period of a few days to a few weeks where your body readjusts. This is both to burning more fat than carbohydrates (sugars) for energy, but also hormonally.

The first part of this you will experience are the cravings for processed food or sugary foods. These are usually the heaviest between days 2-5. During this time your energy levels may go down a little bit, you may have trouble sleeping, and your mood may shift easily.

This is just withdrawals. Keeping in high protein and healthy fats and plenty of PerfectAmino is what will help you through this the fastest. So don’t skimp on these.

You will come out of it if you keep going. And you will be very happy that you did once you see how you feel.

And… if it seems that the cravings are too much of a problem, let's step back and look at the real problem here, okay?

What are you going to wear at the end of this??? And how are you going to pay for a whole new wardrobe????

Seriously! It's time to get online and start finding that suit or dress or pair of jeans or new shirts to wear when this is done!

Let's get our priorities straight here. These are the real problems.

The Diet

We know to burn fat we will need to cut calories to below what our body normally needs in a day.

Some will say these calories are too low. But they’re necessary to reverse the hormonal situations occurring in the body right now. It just won’t happen any other way.

And this diet does do it faster than most.

But realize something else. You’ve most likely been consuming processed foods. Your digestion is very possibly not up to snuff. You have been relying more on sugars than fats or proteins.

All of these things add up to your body consuming much more food than it needs, while at the same time not getting the full nutrition it needed from that food.

On this protocol, consuming only whole foods with digestive enzymes, you will most likely be giving your body much more nutrition that it normally gets despite eating less calories than normal.

This is so much so that your biggest problem will most likely be getting it all in. Most people aren’t accustomed to this much whole-food protein these days. It satiates much more and you may not even make it to your full amount needed every day, in which case just get as close to it as you can.

So here we go.


PerfectAmino: You will be taking at least one serving for every 50 lbs of body weight while on this protocol plus one more serving. So if you weigh 150 lbs this would be 3 servings plus 1 more.

If you experience extreme cravings on any specific day, take another serving on top of this, it will help considerably.

Your first two servings will be first thing in the morning.

Omega 3 Fatty Acids: Take at least one gel cap for every 30 lbs of body weight unless there is fatty seafood each day.

Digestive Enzymes: Start with 1 capsule per meal, but raise it to 2 capsules if you’re still experiencing digestive issues of any sort.

Electrolytes: If you experience any bloating from water retention, take electrolytes, one serving per day. Water retention comes from too high sodium (salt) and the electrolytes balance that out. This will also help with any headaches or fatigue.

Sleep: If you have any trouble sleeping, take the Sleep supplement. A majority of fat loss occurs during the first few hours of sleep each night.

Calculating Your Food: Proteins, Carbohydrates & Fats:

We have some calculations to make now.

Below you will find the exact amount of Carbohydrates, Proteins, and Fats you will be consuming per pound of body weight. 

So you will first weigh yourself. Then you will take that number and multiply it by the amount of grams listed for each:

Carbohydrates: (your body weight) x 0.2 grams

Protein: (your body weight) x 0.9 grams (Note: this does not include PerfectAmino)

Fats: (your body weight) x 0.42 grams

Here's an example: If you weighed 150 lbs you would have:

Carbohydrates: 150 lbs x .2 = 30 grams

Proteins: 150 lbs x .9 = 135 grams

Fats: 150 lbs x .42 = 63 grams

Now we find whole food carbohydrates, fats, and proteins in the amounts above for our daily food.

You may feel this is too little food. But how long has it been since you had a whole-food diet? It fills much more than you think, especially this amount of protein.

You may not even be able to consume it all daily. In that case, ensure you keep the protein levels high and take your digestive enzymes with each meal.

If you have any trouble, make sure to ask for help in the VIP Group. We help many people with this there.

Carbohydrates: We want all carbs to be from natural sources, no processed or packaged foods, and definitely no canned sodas or energy drinks as these will stop you in more ways than one.

Fats: We want our fats to be healthy fats — no trans fats from packaged, processed foods. Saturated fats are great, olive oil is great, avocados, nuts, butter, whole fat meats, fatty fish, cream, eggs, chia seeds, sea food.

Proteins: We want our proteins to be Non-GMO and certified organic, free range, grass fed, wild-caught.


No food after dinner — at least 4 hours before bed. 2-3 hours before bed take one more serving of PerfectAmino.

If you feel very hungry and absolutely have to have something, keep an apple nearby and have that.

But don’t skimp on the proteins, fats, or PerfectAmino. These are the three things that will make getting through your cravings the easiest.

In fact, start getting in your protein in the morning, it will make this process very easy.

Here you can find Discounted Product Bundles for the 30 Day Challenge. Just use code FATLOSS at Checkout.

And if you have any questions, make sure to join our VIP Group where you can ask any question you have and get only the best answers.

Okay, you should start planning your grocery shopping.

Next were going to get into the workout you will be doing HERE.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.